How to get rid of knee pain in no time?

If you feel pain in your knee, don't suffer. Physiotherapists suggest these simple and quick solutions to alleviate the discomfort in the knee.

Ice

Ice is the simplest solution to reduce the feeling of pain. Hold the ice pack for 10 to 15 minutes in the area that hurts. Be careful to only protect sensitive skin on the inside of the knee with a thick cloth or damp towel.

Self-massage

It is certainly not as relaxing as if someone else had massaged you, but it will reduce your pain. You can also use some aids, such as a ball or stick, to massage the inside of the thigh. The adductor muscle (thigh muscle) and the hind leg muscles are connected at the knee, next to the wrist. By releasing these soft tissues, you will reduce the pressure in the area of the knee.

Stretching the inner thighs

Stretching in the butterfly position is done on the floor while your feet are joined and your knees are bent so that they almost touch the floor. Then push them as far as you can, but make sure your feet are together. This leads to muscle contractions on both sides of the knee and a decrease in pressure. Stay in the butterfly position for at least 30 seconds, and repeat three times.

Thigh stretching

This stretching is done on the floor, with both legs extended. It is important that in the initial position the back is straight in relation to the logs, and then bring the torso closer to the legs. These muscles connect in the lower back and in the knees, so by stretching them, you increase the compression in the knee. It is necessary to stay in this position for at least 30 seconds, and it is best to repeat three times.

Stretching the leaves

Start facing the wall. Place both hands on the wall and one leg back. Keep your back straight, and bend one leg at the knee and lean your hips forward to stretch the top of the sheet. Stay in that position for 30 seconds, then repeat with the other leg, at least three times.

Stretching the leg in four directions

During this exercise, lie on your back. First, tighten the upper thigh (quadriceps) to straighten the leg. Then lift your leg up to the ceiling, and repeat this exercise 10 times. Then turn to the side and place your leg flush with your torso, then lift it. Also do 10 reps. Then take a position on your stomach, without raising your back, and raise the same leg up, also 10 times. Finally, turn to the side where your leg is exercising. Bend it forward and place your foot on the floor in front of the other leg. Then raise the other leg straight towards the ceiling, 10 times. Then repeat all the exercises with the other leg.

Preparations for muscle pain

Although they do not offer a long-term solution, these topical preparations for joint and muscle pain can cool or warm the skin and lead to instant relief. These creams will deceive your brain, and instead of pain in the knee area, they will lead to relief.